My Diary

Guess I basically mean you might not want to go all out on each of them in the same workout. At least until you have really mastered both. Do one heavy and the other light (snatch or clean) to finish off is my simple suggestion…this lets you practicing your form with both.

It is always a dilemma when you want to start adding more and more into your routine yet don’t want to stop working on any of the other exercises you have been dedicated to. How do we fit this in now? But there is only so much time in a day. Good luck and let us know when you find something that works best for you.
 
JohnnySolo said:
Guess I basically mean you might not want to go all out on each of them in the same workout. At least until you have really mastered both. Do one heavy and the other light (snatch or clean) to finish off is my simple suggestion…this lets you practicing your form with both.

It is always a dilemma when you want to start adding more and more into your routine yet don’t want to stop working on any of the other exercises you have been dedicated to. How do we fit this in now? But there is only so much time in a day. Good luck and let us know when you find something that works best for you.
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I think I'm going to start out light for both as I really need to (re-)learn the technique for both before I attempt anything heavier. Once I get that down then I'll be able to decide what to do next. Thanks for the help.
 
Lower Body Strength - 6/9/09

All exercises 2x8, except where noted.

A Squat - 155 - I really needed to do well with this one and I did, which put me in a better frame of mind for the rest of the workout.

B Lying Hamstring Curls - 105 - Increase in both sets. Yay!

C Leg Extension - 170 - Solidified the 170 by moving up to it in the first set.

D Turkish Getup - 16kg - After extolling the virtues of the TGU in Etana's log, I couldn't very well not do them in my workout lol.

E "Superman" Back Extensions - 35 - No tweaking this week. :)

F Hanging Leg Raise - 1x10@BW, 1x9@BW - I actually did about 4 on my first attempt then had to readjust because my arms were slipping on the pad.

G Woodchoppers - Plate 13 - Added another plate.

Overall - A restorative workout in terms of psychology, that I can indeed do this. Happy again. :)
 
Upper Body Endurance - 6/11/09

All exercises 2x15, except where noted.

A KB Bench Press - 20kg - Picked up two sets again. May be time to see about upping the weights.

B Bent Over Row - 1x15@20kg, 1x12@20kg - A little improvement here.

C KB Push Press - 1x15@20kg, 1x10@20kg - These were the suck today. Not sure why.

D Lat Pulldown - Plate 11 - Time to go for Plate 12 next workout.

E Diamond Pushups - BW - Two full sets - will keep doing them as I have been to get more ROM.

F Bicep Curl Supinated - 1x12@12kg, 1x6@12kg - A couple more reps on the first set.

G Tricep Pulldown - Plate 4 - Think I'm ready to move to Plate 5.

H Bicep Curl Pronated - 1x15@8kg, 1x10@8kg - Same as last week.

Overall - A pretty good workout. I'm encouraged, and feel like I'm coming out of the fitness funk I was in at the beginning of the week.
 
Lower Body Endurance - 6/12/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@145 1x12@145 - Same as last week. Well not quite, as I tried for full, secure lockouts this time, instead of thinking that close is close enough.

B Single Leg Straight Leg Deadlift - 20 - Got back with the 20's. Balance seemed more secure today in this exercise and C.

C Bulgarian Split Squat - BW - Getting some sort of balance here.

D V-ups 2x32 (AMRAP) - 32.

E DB Swings - 24kg - I think one more week of these and I'll try dumbbells.

F Side Planks - 2x60secs each side@BW - I hate this exercise, but probably because it's tough adn therefore good for me to be doing.

G Cable Twist - Plate 12 - Another plate jump.

Overall - Although I was a bit disappointed by the sameness of the deadlifts, the workout went pretty well overall. I'm encouraged.
 
Upper Body Strength - 6/15/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x8@145, 1x7@145 - I didn't feel quite ready to try that last rep. But the ones preceding it were solid.

B Seated Cable Row - 135 - Got 135 for both sets this week.

C Pike Press - BW - Still need more vert.

D Assisted Pull-ups - Plate 16 - These have been coming along of late, to the point it's almost keeping me from obsessing about why I can't nail two sets of eight at 145 on the bench press.

E Assisted Dips - 1x8@Plate 16, 1x8@Plate 15 - Some progress here - I hope to start using Plate 15 for both D and E soon.

F Cable Curls - 1x8@Plate 6, 1x6@Plate 6 - +1 rep to set 2.

G Cable Tricep Pushdown - Plate 7 - Kept it at Plate 7 and it was the right choice. Might keep it again just solidify my gains.

H Hammer Curls - 30 - These went surprisingly well - after being at 30 for such a long time, I was finally able to nail both sets with pretty decent form (read: no body english to get the weights up).

Overall - A good workout, despite the lack of improvement in the bench press.
 
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Lower Body Strength - 6/16/09

All exercises 2x8, except where noted.

A Squat - 1x8@155, 1x8@165 - I had a friend check my form and we both agreed that 165 should be my training weight. This makes me happy because I was iffy about my form with the barbell.

B Lying Hamstring Curls - 2x6@110 - Two full sets of 110 just weren't happening, but this is a good increase regardless.

C Leg Extension - 1x8@10, 1x8@15 - Substituted BSS as the Leg Extension was taken. I'm glad I did because balance was shockingly good. Much more in control of the movement too.

D Turkish Getup - 16kg - These are going well though I'm not sure I'm ready to go higher on the weight.

E "Superman" Back Extensions - 40 - Getting the hang of this one I think.

F Hanging Leg Raise - 2x10@BW - It might and probably will change next week, but for right now, I'm quite happy.

G Woodchoppers - 1x8@Plate 13, 1x8@Plate 14 - Added another plate on the second set.

Overall - Very pleased with this workout, as increases/good performance was had in every exercise.
 
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Upper Body Endurance - 6/18/09

All exercises 2x15, except where noted.

A KB Bench Press - 20kg - Two sets here, might consider moving to the 50lb dumbbells next time.

B Bent Over Row - 1x15@20kg, 1x13@20kg - Eked out another rep here in set 2.

C KB Push Press - 1x15@20kg, 1x10@20kg - Same performance as last week - le suck.

D Lat Pulldown - Plate 12 - Made Plate 12 but will keep it here next week I think.

E Diamond Pushups - BW - Got in two full sets again, but again not sure about ROM.

F Bicep Curl Supinated - 1x12@12kg, 1x6@12kg - I may drop back on the weight for these since this like the third week in a row for this rep scheme.

G Tricep Pulldown - 1x15@Plate 5, 1x10@Plate 5 - Plate 5 is new this week. I'm encouraged.

H Bicep Curl Pronated - 8kg - Two full sets, but that's only by very generously counting the last 2-3 reps in the second set.

Overall - Holding tight or slight increases here, which I understand is about what I can expect from an endurance type workout. (or at least have been expecting).
 
Lower Body Endurance - 6/19/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 145 - Not sure where this came from but two full sets of 15 at 145 is something I've been striving for for a while - and I finally did it!

B Single Leg Straight Leg Deadlift - 20 - Balance wasn't as good as it was last week but it was decent enough.

C Bulgarian Split Squat - 1x15@BW, 1x15@5 - These were solid to the point I was encouraged to actually hold weights. The challenge being more one of balance than strength but I held up well.

D V-ups 2x33 (AMRAP) - This putting on a rep a week is working. :)

E DB Swings - 24kg - I think I'm ready to move up.

F Side Planks - 2x60secs each side@BW - These were better this week for sure.

G Cable Twist - Plate 13 - Might keep it here next week.

Overall - Deadlifts exceeded expectation as did the BSS in terms of balance. Things are looking up indeed.
 
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Upper Body Strength - 6/22/09

All exercises are 2x8, except where noted.

A BB Bench Press - 145 - I did it! The last rep of set 2 was iffy, but not as iffy as it was last week and I was able to rerack the bar with good form.

B Seated Cable Row - 1x8@135, 1x6@135 - Dropped a couple of reps on set 2.

C Pike Press - BW - Again, still need more vert.

D Assisted Pull-ups - 2x5@Plate 15 - Moved up a plate here and was happy to do so.

E Assisted Dips - Plate 15 - Two full sets of 8 for Plate 15 this week.

F Cable Curls - 1x8@Plate 6, 1x7@Plate 6 - +1 rep to set 2, again.

G Cable Tricep Pushdown - Plate 8 - Stepped up a plate and still made my two full sets.

H Hammer Curls - 1x8@30, 1x6@30 - Stopped the 2nd set when I felt I was using too much body english to get the weight up.

Overall - Very happy to hit full sets on the bench press. Also glad to see that E and most especially D are moving up. The rest were within acceptable levels.
 
Lower Body Strength - 6/23/09

All exercises 2x8, except where noted.

A Squat - 165 - Considering yesterday's extra calories, I shouldn't be surprised I was able to hit 165 on both sets.

B Lying Hamstring Curls - 110 - Two full sets of 110 happened this week though.

C Leg Extension - 175 - Picked it up a notch here.

D Turkish Getup - 16kg - With the extra calories, these went pretty smoothly.

E "Superman" Back Extensions - 45 - I'm not entirely sure I can call these "Superman" back extensions anymore as I seem to hold the weight a bit closer on the Y's extension contraption.

F Hanging Leg Raise - 1x10@BW, 1x8@BW - Guessing the extra body weight made this a bit more difficult.

G Woodchoppers - Plate 14 - Two full sets at Plate 14.

Overall - Extra calories = extra performance in the gym. Gives me something to look forward to when the plan is to actually start bulking.

Also, I understand why I dread the endurance workouts so much - they are later in the week when I'm nearly always good nutrition-wise (i.e. in a deficit).
 
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I like

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Upper Body Endurance - 6/25/09

All exercises 2x15, except where noted.

A KB Bench Press - 20kg - This felt better this time around.

B Bent Over Row - 1x15@20kg, 1x12@20kg - Back down a rep in set 2.

C KB Push Press - 1x15@20kg, 1x10@20kg - But up a rep here in set 2.

D Lat Pulldown - Plate 13 - Added another plate.

E Diamond Pushups - BW - Two full sets, again, ROM is an issue.

F Bicep Curl Supinated - 1x12@12kg, 1x6@12kg - Make that the fourth week in a row.

G Tricep Pulldown - 1x15@Plate 5, 1x11@Plate 5 - Up a rep here in set 2.

H Bicep Curl Pronated - 1x15@8kg, 1x10@8kg - Back to honest reps here, so down in set 2.

Overall - Again, holding tight for the most part, but that's to be expected.
 
Lower Body Endurance - 6/26/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 145 - Based on this week's performance I'm tempted to say that I actually lifted 135 last week (that I forgot to put the 5lb plates on). Why? Because I ended up having to regrip at the very end of set 2 this week, which I didn't have to do the previous week. However, this week I KNOW it was 145, and I DID it. :)

B Single Leg Straight Leg Deadlift - 20 - Things are looking up here, as balance was better than last week.

C Bulgarian Split Squat - 5 - The challenge here isn't the weight so much as balancing while NOT holding on to anything. Which I was able to do - these are coming along nicely.

D V-ups 2x34 (AMRAP) - Think I was close to my limit this week as the end of set 2 was tough.

E DB Swings - 24kg - Still using kettlebells because I want to be able to get it over my head.

F Side Planks - 2x60secs each side@BW - Hanging in with the minute planks.

G Cable Twist - Plate 13 - Definitely enough weight this week.

Overall - A good workout - I was pretty tired by the end of it too.
 
Upper Body Strength - 7/6/09

All exercises are 2x8, except where noted.

A BB Bench Press - 145, 155 - I think I could've done both at 155, but started with my previous weight.

B Seated Cable Row - 135, 150 - The 150 was iffy, but I think I'll be keeping it at 150 next workout.

C Pike Press - 1x8@BW, 1x5@BW - Surprising, considering the amount of extra body weight due to the swole.

D Assisted Pull-ups - Plate 15, Plate 16 - Substituted lat pulldown as the assisted machine was in use.

E Assisted Dips - Plate 15 - The same, as I did this at the end of my workout, having done two sets of 8 bench dips in this slot.

F Cable Curls - Plate 6 - Close on the 2nd set but I got it.

G Cable Tricep Pushdown - Plate 8, Plate 9 - Moved up a plate on set 2.

H Hammer Curls - 30 - Again, too much english on the last reps of the second set.

Overall - A good return to the gym. The bench press in particular was a good start.
 
Lower Body Strength - 7/7/09

All exercises 2x8, except where noted.

A Squat - 165, 175 - Another great start to a workout. I'd put on the 15 pounds on each side (in addition to the 45s that were already there) and did my first set, but only realized afterward that was still just 165. So I added another 5 lbs to each side and knocked out a full set of 8 at 175. This of course means that next week I'm looking forward to using the 25lb plate, even if for 5 reps. I can't believe how much my squat has improved in terms of form and stability.

B Lying Hamstring Curls - 110 - Two full sets of 110 happened this week though again.

C Leg Extension - 180 - Picked it up a notch, again.

D Turkish Getup - 16kg - I need to make sure to have better form on the initial part of the get up (the actual getting up from the floor).

E Back Extensions - 45 - I can't really extend my arms for the full ROM that the Superman version implies. Still a challenge though.

F Hanging Leg Raise - 10 - Interestingly, the limiting factor on this exercise was my right shoulder/lat giving me some grief.

G Woodchoppers - Plate 15 - This was a powerful way to end the workout. I'd also add that I believe there are 20 plates on the stack total.

Overall - Still running on the extra calories from the weekend apparently. Good times.
 
Upper Body Endurance - 7/9/09

All exercises 2x15, except where noted.

A DB Bench Press - 50 - Decided to use dumbbells as I didn't see myself covering a 20kg to 24kg kettlebell for the required # of reps.

B DB Bent Over Row - 50 - Since I was already using them, I figured I'd stay with them.

C DB Push Press - 1x12@45, 1x8@45 - Disappointing, but eh, what can ya do.

D Lat Pulldown - 1x15@Plate 14, 1x15@Plate 14 - Added another plate.

E Diamond Pushups - BW - Same as last time, need more ROM.

F Bicep Curl Supinated - 1x10@12kg, 1x6@12kg - Hmm a little behind, but only by 2 reps in set 1.

G Tricep Pulldown - 1x15@Plate 5, 1x12@Plate 5 - Up a rep here in set 2.

H Bicep Curl Pronated - 1x15@8kg, 1x9@8kg - Back to honest reps here, so down in set 2.

Overall - A little disappointing in some exercises, but some nice gains in others, so I suppose all in all a good workout.
 
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Lower Body Endurance - 7/10/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@155, 1x10@155 - Even though I didn't finish a full set on set 2, the fact I was able to pull 15 and 10 reps from a weight I'd never done before with that exercise was awesome.

B Single Leg Straight Leg Deadlift - 20 - Great balance here - almost to the point where I might consider adding weight.

C Bulgarian Split Squat - 10 - Upgraded here as well, due to balance improvements.

D V-ups 2x35 (AMRAP) - I think I'm hitting my current limit with this exercise as getting those last reps was not a happy experience.

E DB Swings - 24kg - Again, going for over the head, so although the number's the same, the effort is greater.

F Side Planks - 2x60secs each side@BW - For whatever reason, time seemed to move incredibly slowly for these. More so even than it usually does, if you can believe that.

G Cable Twist - Plate 14 - I was beat by this time, but managed to snag a couple of sets. Will keep it here this Friday (if I can remember to do so).

Overall - I was dragging after this workout, but it was a great workout. Actually because of coming off rest week and the huge amount of calories I had during it, I did very, very well. :)
 
Upper Body Strength - 7/13/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x8@155, 1x3@165 - I'd misplaced my usual log, so I didn't know what I'd done the previous week. I just had to try the 165 though. If I'd had a spotter, I probably could've gone for 1 more rep, but as it was, 3 was the safe rep count for set 2.

B Seated Cable Row - 1x8@150, 1x5@150 - Holding steady at 150 now, but considering that's a 15lb jump from my previous weight, I think I'm doing ok.

C Pike Press - BW - I'm going to have to have someone check my form for this.

D Assisted Pull-ups - 1x5@Plate 14, 1x5@Plate 15 - I was wondering why the first set was so freakin' hard - turns out I'd accidentally put the peg in the next plate up *sigh*.

E Assisted Dips - Plate 14 - For whatever reason, these seem to outstrip D performance-wise.

F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Again, no idea what I'd done last week, so I had to guess. Wasn't too far off the mark, but form could certainly have been better.

G Cable Tricep Pushdown - Plate 9 - Number 9, both sets.

H Hammer Curls - 30 - These were easier this time.

Overall - Having since regained my original log, I can see that I'm still making improvements, and I know I've been a lot better calorie-wise, so I'm guessing rest week was the right thing to do.
 
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